Developing a lean physique in a short period of time takes dedication and discipline. Using weight loss quick fixes may help you shed extra pounds, but they are not enough to help you get cut. Leaning out requires building muscle and decreasing your body-fat percentage to see more definition. Engage in strength training and aerobic activity while following a low-fat diet to lose a lot of weight and get cut quickly.
Step 1
Eat less to create a calorie deficit and encourage weight loss. Record everything you eat using a food journal or an online tool like LIVESTRONG's MyPlate to monitor your daily caloric intake. Subtract 500 to 750 from your average to calculate the number of calories you need per day to lose 1 to 2 lbs. per week.
Step 2
Consume a high protein low carbohydrate diet to facilitate fat loss. Eat lean proteins like skinless poultry, cold-water fish, eggs, lean cuts of steak, cottage cheese and Greek yogurt to aid in tissue repair and muscle recovery. Consume slow-digesting complex carbohydrates like whole grains like brown rice and oatmeal, vegetables and fruits to increase energy levels. Stay away from refined sugars that cause dips in blood sugar levels and are more likely to be stored as fat.
Step 3
Eat a small meal every three to four hours to increase your metabolism. Digesting food burns calories, so eating often increases the amount of calories you burn even when at rest. Have a serving of lean protein and complex carbohydrates at every meal. For example, consume 4 oz. of baked tilapia, 1 cup of broccoli and ½ cup of brown rice.
Step 4
Engage in total body circuit training workouts four days per week to increase lean muscle mass and shed fat in the same workout. Perform bent-over rows for back, lunges for legs, bench press for chest, dumbbell curls for biceps, crunches for abs, tricep dips and overhead shoulder press for one set of 20 repetitions. Execute 20 jumping jacks after each set to increase your heart rate and burn fat. Continue to rotate through each exercise for 30 minutes. Expect to burn 500 to 600 calories per workout, according to Bodybuilding.com.
Step 5
Perform 30 minutes of cardiovascular exercise in the morning before breakfast five days per week. Walk on the treadmill at a high incline, ride the stationary bike at a slow pace and high resistance level or jog outdoors.
Tips and Warnings
- Increase your water intake to eliminate extra weight gain caused by water retention. Drink at least eight cups per day to stay hydrated.
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